CrossFit WOD – 7/3/15

CrossFit

Coaches Choice (No Measure)

Overhead Squat (3×10)

Level 1 – PVC Pipe

Level 2 45/35

Level 3 95/65

It has been a long time since you all have had weighted OHS so please me modest. We will be slowly building up over the next few weeks to establish a new PR.

Squat as deep as you possibly can each time.

Metcon (Time)

5RFT

5 Power Cleans 135/95

10 C2B

15 Box Jumps 24/20

Run 400m

Metcon (No Measure)

Snatch @ 45%

5×2 Every 90 Sec

No Feet movement or heel lift.

Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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